Double Pole Technique Overview, Cross Country Nordic Skiing
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- čas přidán 6. 10. 2014
- Watch the 3 primary skills of double poling and listen to how the 3 skills blend together to create strong, powerful, fast and efficient double pole technique for nordic/cross country polling
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Great video ! When I double poll on rollerdkis I get the best power transfer results To my polls when my polls touch the ground slightly before I Apply all my Weight on them! That way my polls do not bounce back up which would cause the tips To slip back when I push down and backward on them. When I Apply max pressure on my polls I actually Feel the reduced pressure under my skis! Some may argue that I should be propelling myself more forward them upward when I double poll yet when I do that I am not as fast! Bizarre but this is the way it is for me. I find roller skiing as much fun as skiing. I started roller skiing 43 years ago. I really appreciate your vidéos!
First, a comment on the video. Overall, great, but the comment about slamming your poles into the pavement will quickly trash your elbows. Work on your timing and body position so that your poles hit right before your weight transfers onto them. Regarding double poling up steep hills... I have long believed that double poling up steep hills is the best way to learn proper body position and poling technique. Start off by standing still on a reasonably steep hill, set your poles, turn your skis directly uphill, and hold yourself. Can't do it? Then your hands are too far out. Get them closer to your shoulders. Getting tired? Straighten your body, leaning forward, until you are balanced. When you have the right position you will be able to hold yourself indefinitely. Now lean forward slightly and do a crunch, propelling yourself uphill. Swing your arms and poles forward, catching yourself before you roll backwards. Repeat. If you are doing it right you will feel it in your quads, since you will basically be jumping uphill and catching yourself with your poles.
+David Gardiner thanks for the input. Always a subtle point between coaching tips and actual technical descriptions. "Slamming" is a coaching tip meant to convey a feeling of force and power. Properly applying a high degree of force with proper body position and timing should prevent any elbow issues. However, point well taken. I think you've got great stuff to add to double poling. I might not agree with letting the poles hit the ground before weight transfer onto the poles. I believe a better economy of power and greater force production occurs when the poles hit the ground simultaneously with weight transfer onto the poles. For example, looking at our skis, we don't place the new glide ski onto the snow before transferring our weight onto the ski. The ski lands and we transfer weight simultaneously. I believe the same thing should happen when poling. Thanks again for the great comments.
I need more videos of this. Great one
I saw another video that said it is not a push off, but actually a pull. I think pull, not push and it seems to help in my mind.
I noticed that there is a very high heel rise during your demonstration of the double poling motion. I have used this high heel method in training and have found out that after a while it becomes a very taxing and rather exaggerated, inefficient technique. A rise of around 1-2 inches is much more sustainable over longer double poling workouts. What do you think?
The high heel method is not a technique, but a result. You shouldn’t be forcing the heel lift, it comes from throwing your hands up after the whip of the poles backwards and from bringing your hips forward in the same motion as your hands. The rise of the heel is dependent on how much power and lean you’re putting into each double pole, so heights vary depending on this. This is why the more experienced and stronger skiers have a vary high heel lift, and sometimes their skis come off of the ground as well.
Such a great comment and just made something click for me. I am just learning have to ski but have not been doing a good job rotating my shoulders and have been forcing the heel lift. Gonna see if I can get my own momentum to carry me instead!@@runningfanatic3593
Also, any feedback on my technique is very appreciated: czcams.com/video/GEwXpUKxcYE/video.html
I see these elite skiers double poling up steep hills - but I can't do it. Any tips on that?
Robert Van Vranken, Peacham, Vermont
robert van vranken its all about the strength of the skier. Smaller and faster double pole strokes will help, but in general, it’s more about the strength and how fit the skier is.
@@runningfanatic3593 I disagree in part with that. I find that it's all about proper angle of the poles, so that you get the weight properly down through the pole. In the video he uses skate skis, that usually comes with longer poles. That would make it more difficult.
On Nordic skis (I use swenor fibreglass) you use a slightly shorter pole. Double poleing uphill requires me to adjust where I place the tips of the poles. Further back, slightly behind the tips of my feet. And then make sure you have 90 degrees angle in the elbows and that the abs do the brunt of the work. Shorter movements also, you don't want the triceps to do the work here. Keep the movement short so that your abs are strong throughout the movement.
I'm just an average skiier, that ski for fun. I have done some classic Swedish races, like Vasaloppet. The shorter one, 30 km I did once with only double poling, all the way. Also uphill. It was actually my fastest time in that race, out of 5 years. I could do this without being very strong. But I suppose it depends who I'd compare myself to. Roller skiing I'm usually faster uphill while double poling, but it's hard in the beginning. Great workout though, to improve your classic Nordic style skiing for the winter.
czcams.com/video/kXW0p-gEpyg/video.html
Here's a good video, in Swedish. But they show the technique quite good without having to understand what they are saying.